Gold Squad

Purpose: To build competitive state and zone teams that will provide an environment that motivates swimmers to reach their full potential.

Guidelines

It should be understood that all placements are subject to coach’s discretion.

Goal: To provide its members with continued attention on proficient swimming technique in the four competitive swimming strokes. To complete individual integrity in team concept, goal setting, and work ethic. Initial commitment and preparation to MAC senior swimming program. Strong meet and relay participation. A desire to succeed in competitive swimming.

Training Ratio: 20% technique, 80% work per day. 3000-5000 yards/meters per practice.

Practice Frequency: Mandatory four practices per week unless excused by coach.

**Gold Squad swimmers are strongly encouraged to purchase a workout package that contains:

1. Equipment Bag
2. Zoomers or Fins
3. Hand Paddles
4. Stretch Cord
5. Water Bottle
6. Individual Log Book
7. Team Uniform

Essential Drills:

1. Proficient one arm free and back
2. Proficient triple switch free
3. Stone-skipper fly
4. 3 pulse body dolphin with breast pull and breath
5. All Silver and Bronze Squad drills

Coaches - Jen Luebke & Sarah Hallgrimson